Balanced Body Contrology Reformer Manual page 18

THE SINGLE LEG CIRCLE, SKILL LEVEL: FOUNDATION
Reps: 5 circles in each direction
Apparatus Set-Up: Mat Footbar down, Shoulder blocks removed.
Springs released. Insert mat and caster cover pad
Precautions: Hip issues
Starting Position
» Lie on the mat
» Arms are either - overhead, under the handles, or by the side
palms down
» One foot is under the strap - foot flexed
» The other leg is long and lifted at 90 degrees
» The back is long, the center is engaged and the rib cage is fla
Focus
» Strengthen and stabilize the center
» Massage the hip
» Introduce dynamic movement of the lower body
» Stretch the leg
Movement Sequence
» With the hips anchored, cross the leg across the body
» Sweep down towards the ankle and back up making a circle with
the leg
» Pause and repeat
» After 5 repetitions reverse the circle, starting with the leg in
the open position
Variation:
Beginners may soften the support leg
If the student is tight in their lower body they may start the circle
at a lower angle and limit the range of motion.
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